531.deload.bench

main:

• bench 45kgx5, 55kgx5, 65kgx5
• inclined bench 32.5kgx5, 40kgx5, 50kgx5
• weighted pullups 0kgx5, 10kgx5, 20kgx5
• bicep curls 12.5kgx5, 15kgx5, 17.5kgx5

531.deload1.squat

main:

• squat 70kgx5, 85kgx5, 105kgx5
• deficit deadlifts 85kgx5, 105kgx5, 125kgx5
• hanging leg raises 12.5kgx5, 15kgx5, 17.5kgx5

531.c2w3.press

main:

• press
• warm-ups 20kgx5, 35kgx5, 42.5kgx5, 50kgx3
• work sets 57.5kgx5, 65kgx3, 72.5kgx3 (79.74kg)
• jokers 75kgx1
• fsl 57.5kgx8-4-2
• close grip bench 57.5kgx5, 67.5kgx11-6-4
• t-bar row 57.5kgx5, 65kgx12-6-3
• curl 20kgx5, 22.5kgx12-7-4

random:

so its the end of my first two 531 cycles today. deload week is coming. anyway. here are some thoughts.

probably gonna switch the military press out for some other movement. weird shoulder keeps clicking on the descent plus its really not going anywhere. klokov presses maybe. hmm. 

for the next two cycles, gonna hold back on the top sets for squats and benches and push the jokers instead to get used to handling heavy shit cuz i think thats what i suck at. deadlifts will be the same except for my 1+ week where i'll shoot for a max. pretty satisfied with the accessory work for now. but should refine the fsl sets cuz i cant seem to hit the targets after going for the top sets and jokers. also add in some conditioning work so i dont become a fat lump of lard.

current lifts are: squat 190kg/bench 117.5kg/deadlift 240kg. just trying to push my estimated maxes up every training for now without stressing myself out with a specific goal, but a 210/125/260 by the end of the year would be nice. okay thats all for now. 

531.c2w3.deadlift

main:

• deadlift 
• warm-ups 60gx3, 100kgx3, 120kgx2, 140kgx1
• works sets 162.5kgx5, 182.5kgx3, 205kgx1
• jokers 220kgx1, 240kgx1 (pr)
• fsl 162.5kgx12
• ssb oly squats 97.5kgx5, 112.5kgx11
• weighted sit ups 20kgx5, 22.5kgx11-6-4

531.c2w3.bench

main:

• bench
• warm-ups 20kgx5, 50kgx5, 60kgx4, 70kgx3
• work sets 80kgx5, 92.5kgx3, 102.5kgx2
• jokers 107.5kgx1, 112.5kgx1, 117.5kgx1
• fsl 80kgx15-7-3
• inclined bench 57.5kgx5, 65kgx10-5-2
• weighted pullups 27.5kgx5, 32.5kgx11-6-3

531.c2w3.squat

main:

• squat 
• warm-ups 20kgx5, 80kgx5, 95kgx5, 110kgx3
• work sets 127.5kgx5, 145kgx3, 162.5kgx1
• joker 170kgx1, 180kgx1, 190kgx1, 200kgx0
• felt like there was too much pressure under the bar. gonna work in more heavy sets to adapt
• hanging leg raises 20kgx5, 22.5kgx11-6-4

531.c2w2.press

main:

• press
• warm-up 20kgx5, 30kgx5, 37.5kgx5, 45kgx3
• work sets 52.5kgx3, 60kgx3, 67.5kgx6 (80.99kg)
• joker 70kgx1
• fsl 52.5kgx10-5-2
• close grip bench 47.5kgx5, 57.5kgx17-9-5
• t-bar row 50kgx5, 57.5kgx17-9-5

531.c2w2.deadlift

main:

• deadlift 
• warm-up 60kgx3, 100kgx3, 107.5kgx3, 130kgx3
• work sets 150kgx3, 172.5kgx3, 192.5kgx9 (250.2kg)
• joker 202.5kgx3
• fsl 150kgx12
• ssb squat 85kgx5, 97.5kgx17
• weighted situps 17.5kgx5, 20kgx17-9-5

531.c2w2.bench

main:

• bench 
• warm-up 20kgx5, 40kgx5, 55kgx5, 65kgx3
• work sets 75kgx3, 85kgx3, 97.5kgx3
• meet lifts 110kgx1, 117.5kgx1, 120kgx0
• bw for reps 83.5kgx18 (133.5kg)
• farmers walks 
• 45kg/side to glass door and back 40+s
• 65kg/side to railing and back 20+s

531.c2w2.squat

main:

• squat 
• warm-up 20kgx5, 70kgx5, 85kgx5, 102.5kgx3
• work sets 120kgx3, 137.5kgx3, 152.5kgx10 (203.3kg)
• joker 160kgx3
• fsl 120kgx10
• deficit deadlifts 117.5kgx5
• hanging leg raises 17.5kgx5, 20kgx16-8-4

531.c2w1.press

main:

• press 
• warm-up 20kgx10, 27.5kgx5, 35kgx5, 42.5kgx3
• work sets 50kgx5, 57.5kgx5, 65kgx7 (80.15kg)
• joker 67.5kgx5
• fsl 50kgx10-5-3
• close grip bench 50kgx5, 57.5kgx16-8-4
• tbar row 47.5kgx5, 57.5kgx15-8-4
• revers curls 15kgx5, 17.5kgx22-11-6

531.c2w1.deadlift

Main:

• Deadlift 
• Warm-up 60kgx5, 75kgx5, 100kgx5, 120kgx3
• Work sets 140kgx5, 162.5kgx5, 182.5kgx11 (249.35kg)
• Joker 192.5kgx5
• Fsl 140kgx10
• Ssb squat 75kgx5, 85kgx23
• Weighted sit ups 15kgx5, 17.5kgx22-11-6

531.c2w1.bench

main:

• bench
• warm-up 20kgx5, 37.5kgx5, 50kgx5, 60kgx3
• work sets 70kgx5, 80kgx5, 92.5kgx11 (126.4kg)
• joker 97.5kgx5, 102.5kgx1
• elbow was still feeling weird was hard to exert strength to get it out of the bottom
• fsl 70kgx22-8-5
• inclined bench 47.5kgx5, 57.5kgx15-7-4
• weighted pull-ups 5kgx5, 15kgx16-8-4
• curls (yes curls :o) 15kgx5, 17.5kgx22-11-6

531.c2w1.squat

main:

• squat
• warm-up 20kgx10, 60kgx5, 77.5kgx5, 95kgx3
• work sets 110kgx5, 127.5kgx5, 145kgx11 (198.11kg)
• joker 152.5kgx5
• bbb 110kgx10x3
• hlr 25kgx10x3

note:

• elbows felt really sore. kinda hard to hold on the the bar
• used a narrower grip. helped keep the rack tighter
• tried sitting back a little more. got more hamstrings in

531.c1w3.press

main:

• press 
• warm up 20kgx5, 32.5kgx5, 40kgx5, 47.5kgx3
• work sets 55kgx5, 62.5kgx3, 70kgx4 (79.324kg)
• joker 72.5kgx1
• bbb 55kgx5x5
• weighted pull-ups 30kgx5x5

531.c1w3.deadlift

main:

• deadlift 
• warm-up 60kgx5, 100kgx5, 115kgx3, 137.5kgx3
• work sets 157.5kgx5, 177.5kgx3, 200kgx7 (246.62kg)
• joker 210kgx1
• bbb 157.5kgx5x3
• weighted sit-ups 15kgx10x5